A quick guide to… 
                                                              SENSORY GROUNDING
                  Sensory techniques can help you to ground in reality using 
                  the 5 senses. By changing the sensory input in any of the 
                  senses, we can, in a sense, “reboot” the brain and stop 
                  feelings of panic, intrusive memories, and other feelings.  
                  To use sensory techniques, follow these important steps:  
                  Focus on your surroundings. Take 3 slow, deep breaths  
                  Try doing an activity that changes your current experience in 
                  any of your 5 senses: 
                      1.  Sight – What do you see in the room? Name 5 things.  
                      2. Taste – Suck on candy, drink something cold or hot, eat 
                          something sweet or sour, suck on ice, gum  
                      3. Touch – Varying textures, such as beads, chain, blanket, 
                          corduroy clothes, pets (can actually calm and lower 
                          anxiety), a safe person w/ permission  
                      4. Smell – Flowers, aromatherapy, sharp smells (certain 
                          foods), laundry detergent, candles, lotions, bubble bath 
                          (added bonus of touch)  
                      5. Hear – Safe person’s voice, music, loud noise, car horn, 
                          whistle, dog bark  
                  If an activity in one sense does not work, try another. 
                  Sometimes it takes a few tries. After time, you will learn the 
                  activities that work the best for you.  
                  Remember, sensory techniques are not intended to stop you 
                  from feeling altogether. The goal is to help you stay grounded 
                  in the present. 
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